I-biceps ekhaya

Baninzi abantu abathi ngenxa yengxaki yecoronavirus okanye ngenxa yokunqongophala kwemali abafuni ukuya ejimini ukuya kuqeqesha. Nangona kunjalo, oku akuthethi ukuba abayi kuba nakufumana ziphumo. Singaba noqeqesho olufanelekileyo lwezixhobo biceps ekhaya. Le mithambo ilungile kwi-biceps kwaye uya kuchaza iingalo zakho. Ngaphezulu kwayo yonke loo nto, uninzi lwabasetyhini lufuna ukuyiphelisa le ngxaki yokuwohloka kweengalo. Unako ukuqeqesha i-biceps kakuhle ekhaya kunye nezinye iidumbbells kunye nezinto ezithile ukuze usebenze kunye nobunzima bomzimba wakho.

Ke ngoko, siza kunikezela eli nqaku ukukuxelela indlela yokuqeqesha ii-biceps ekhaya kwaye zeziphi izinto ekufuneka uzithathele ingqalelo.

I-biceps ekhaya

Awunyanzelekanga ukuba uye ejimini ukuze ube neengalo ezilungileyo ukuba zisebenza ngokwemigaqo yoqeqesho. Zininzi iindlela zokuzilolonga ukuqeqesha ii-biceps ekhaya kwaye ezinye ziya kuthanda sidinga i-dumbbells, ezinye i-barbells kwaye ezinye sinokusebenza kunye nobunzima bomzimba wethu. Masibone ukuba ziyintoni na kwaye yintoni ekufuneka yenziwe:

I-bicep curl

Ukwenza lo msebenzi kufuneka uthathe iibhuli zedumbs kwaye uzivumele zixhonywe emacaleni omzimba kunye neentende zezandla zijonge phambili. Kuya kufuneka ugcine umqolo wakho uthe tye kulo lonke intshukumo kwaye isifuba sakho siphakamile. Kwakhona kulula ukuqinisa isisu kunye neempundu ukuze uzinze ngcono umzimba kwaye ungagqibi ukutsala ngomqolo. Ukuba uhambisa indawo ephezulu yeengalo, kufuneka sigoba iingqiniba kwaye sizise ubunzima kufutshane namagxa.

Inxalenye ye-eccentric yentshukumo kufuneka yenziwe ngendlela elawulwayo, icothe kunokunyuka. Ngale ndlela, sifumana iidumbbell zibuyela kwindawo yazo yokuqala kwaye iingalo zolulwe phantse ngokupheleleyo.

Isando iDumbbell Curl

Lo msebenzi ufana kakhulu nalowo ungaphambili kodwa unokulungiswa kokubambelela. Bamba nje i-dumbbells ngokungabambeleli cala okuthetha ukuba iintende zijamelene nomzimba. Kufuneka nawe Gcina umqolo wakho uthe tye kwaye ubeke isifuba phezulu kwaye ungahambisi iingalo zakho ezingaphezulu. Kuya kufuneka sigobe iingqiniba kwaye sizise iidumbbell emagxeni. Kungenziwa ngokuhlukileyo, ukuthwala ingalo yokuqala kunye nenye okanye ngexesha elifanayo.

Umva weLunge Bicep Curl

Kulo msebenzi simile iinyawo zethu ziqhelile kwaye zilungelelanisiwe kwaye inyonga kufuneka ilungelelaniswe nonyawo. Kuya kufuneka uthathe i-dumbbell kwisandla ngasinye kwaye uwele umlenze wasekhohlo ngasemva kwasekunene. Emva koko, siguqa ngamadolo ethu size sehlise isinqe sakho de ithanga lasekunene liphantse lifane nomhlaba. Kwangelo xesha, kufuneka sigobe iingqiniba kwaye sizise iidumbbell kufutshane kangangoko emagxeni njengakwiintshukumo zangaphambili.

Sinokwenza neminye imisebenzi yokuziqhelanisa ii-biceps ekhaya ezinje nge-bicep curl squat. Ukwenza oku, sime iinyawo zethu zibanzi ububanzi begxalaba kwaye iinzwane zijonge nje ngaphandle. Bamba izibini zeedumbbells kwaye uphefumle umoya njengoko siguqa ngamadolo kwaye sehlise inyonga zethu de izihlunu zethu zihambelane nomhlaba. Ngokwesiqhelo i-angle engama-90 degrees. Sizisa izithende kwindawo yokuqala ngelixa sifika kwiingqiniba kwaye sizisa ubunzima kwindawo ekufutshane emagxeni. Nje ukuba intshukumo igqityiwe, sikhupha umoya kwaye siphinda kwakhona.

I-biceps ekhaya: i-curl eccentric

Ukwenza lo msebenzi sithatha isibini seedumbbells kwaye sibaxhomeke macala omabini. Iintende zezandla kufuneka zijongise phambili kwaye kufuneka sigcine umva uthe nkqo kwaye isifuba siphakamile. Njengakwiminye imithambo, akufuneki sigoqe indawo ephezulu yengalo kwaye siya kugobela iingqiniba ukuzisa iidumbbell zisondele emagxeni ngokusemandleni. Lo msebenzi uhlukile kuwo onke amanqanaba e-ome. Kufuneka siye ezantsi ngokucothayo kakhulu ukuzolula ngokupheleleyo iingalo zethu. Umahluko ulele kwisantya sokumiliselwa kwesigaba se-eccentric kunye nokwandiswa ngokupheleleyo kweengalo, kuba kwakhona inqanaba lokugxila apho sithwala ubunzima kufutshane namagxa alizukwenziwa ngokulandelayo.

Kubalulekile ukuba ungatshiyi izandla ukuze udlulisele amandla ngcono kwaye zii-biceps zethu ezibucothisa ubunzima.

I-curl zottman

Lo msebenzi wenziwa ngeenyawo ezingqamene nesinqe kwaye sibambe ubunzima ngeentende zezandla zijonge phambili. Le grip ibizwa ngokuba yi-supination. Akufuneki sihambise indawo ephezulu yeengalo njengakuzo zonke ezinye iimithambo kwaye siyathoba kancinci iingqiniba ezizisa ubunzima zisondele emagxeni kangangoko. Xa sikule meko, kufuneka sijike izihlahla ziye ngaphakathi de kube iintende zezandla zijonge phambili. Sizihlisa kancinci kwesi sikhundla kwaye sibuyisele izihlahla zethu kwindawo yokuqala. Oku kuyakwenza ukuba omabini amalungu e-biceps asebenze ngcono.

I-biceps ekhaya: i-curl 21

Nokuba asiyi kwindawo yokwenza umthambo, oko akuthethi ukuba siya kuba nakho ukuzilolonga de sigqabhuke iingalo. Lo msebenzi ngowona unzima kwaye ushiya iingalo zethu zidiniwe ngokupheleleyo. Yayo, Kuya kufuneka sithathe isibini sedumbbell kwaye sigobe iingqiniba de kube yenze i-angle ye-90 degrees ngengalo ephezulu. Njengesiqhelo, akufuneki sisuse ingalo ephezulu kwaye sizisa ubunzima kufutshane namagxa. Emva koko kufuneka sizithobe kwindawo yokuqala.

Kuya kufuneka uyiphindaphinde intshukumo ukuya kumaxesha angama-21 emva koko sandise uluhlu lwentshukumo ukuya kuthi ga ngokugcwele. Oko kukuthi, senza ukuphindaphinda okungama-21 nge-engile engama-90 ukuya phezulu, enye i-21 ibuye nge-90 angle kunye ne-21 epheleleyo. Ngale ndlela, siya kugcina sinomthamo olungileyo wokuqeqesha iingalo zethu kwaye sidinwe ngokupheleleyo.

Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nendlela yokwenza i-biceps ekhaya kwaye zeziphi ezona mithambo zilungileyo.